I came across an article on iRunFar by Geoff Roess. He said something that just spoke to me:

“Trail running should be a celebration of the land in which we choose to run upon” – Geoff Roess

Couldn’t have said it any better.

See you out on the trails!

Somewhere on Kenai Peninsula in Alaska

One of the aid stations I manned in 2011

Very early on in my trail racing career I calculated how much time I spent lallygagging at aid stations, because somehow lallygagging seemed strongly encouraged (I do admit it’s fun).  Take a random 50k, CTR’s Steep Ravine 50k.  It has 6 aid stations.  Say you spend a minute at each aid station (and by observing hundreds of runners, most spend much more time than that on average), that’s 6 minutes you’re not running and thus adding to your time!  I believe that anything over 2 minutes total spent at aid stations during a 50k is time wasted (unless you’re sick/hurt/going through a serious bonk). The time you save is time in the bank towards your PR!

Here are some time tested aid station strategies that can help you improve your time:

Have a Plan

Going into the race, you should have an overall aid station strategy to complement your race strategy.  Know when you plan to eat and drink and where you plan on doing that.  Know how far the aid stations are apart.  And have a good sense of what you will encounter at the aid stations.  Many races have both “major” and minor aid stations, which usually have a much smaller spread.

For 50ks, I generally don’t take food from aid stations unless it looks really good, which I interpret as my body telling me: you really need those nutrients in there.  I generally carry all the gels I need (1/hour plus two extras), because at this point I know how many gels my body needs and I don’t like messing with food (especially gels) that I don’t know on race day. Which brings me to my second point…

Know What To Expect – OR Don’t Expect Anything But Water

Many races will advertise what type of food and “sports drink” they have.  Here is what you won’t know until you get there: what flavor gels and sports drink they have.  Just because you’ve been training with Gu ‘Lemon Sublime’ doesn’t mean that that’s the flavor they will have if they advertised Gu gels as part of the spread.  As a matter of fact, they’ll likely have a flavor you’ve never tried or don’t like.  Neither option is acceptable in a 4+ hour race.  That’s why I bring my own.

Me at the Stinson Beach aid station during the 2011 NF 50 miler. This was my longest stop (30 seconds). I picked up food, drink, a pacer, said "hi" to my wife...and passed that Solomon runner from France you see in the background. It was a productive 30 seconds.

The same goes for “sports drink”.  You may like the brand and even the flavor, but you can’t control what consistency, for example, the drink has.  At a not-to-be-disclosed race, I volunteered and made the mistake of adding double the powder necessary to the drink.  This happens all the time.

I actually carry my own electrolyte solution tablets (nuun), so I simply ask for water, pop in half-a-tablet and know exactly what I will get.  I may not be able to control the weather, trail conditions or how my legs feel on race day, but I can control exactly what I will eat and drink.

Finally, aid stations run out of stuff.  This happens all.the.time. The only thing that’s inexcusable for an aid station to run out of is water.  (Unfortunately, even that has happened to me on more than one occasion).

Know Where the Aid Stations Are

Most aid stations at trail races are a reasonable distance apart.  Something like 5 or 6 miles, so you won’t need more than 20 ounces to cover the distance (unless it’s super hot, of course).  But there are always exceptions.  For example, the beautiful Skyline to the Sea 50k has a looooong 8 mile section towards the end where most people run out of water.  Each of the two times I have run the race, I actually spent a little bit of extra time at the previous aid station hydrating.  I would always catch the people that had passed me at that aid station…and many more.

If you have very good course knowledge, you may also want to prepare yourself for the aid by emptying your water bottle (drink!) and loosening the cap, so that a refill takes just a few seconds.  I cannot tell how much time you can save just by loosening your caps prior to arriving at the aid station. There are so many different types of hydration systems and many have their own unique way of opening.  Don’t expect the aid station volunteers to know how to do it for you in record time.

Plan Ahead

Finally, think about what you want out of the upcoming aid station.  Is it just water or do you need extra aid (food, vaseline, ice, blister care, etc., etc.)?  Knowing what you want to get out of the upcoming aid station will help you focus on exactly that: get in – take care of your needs – say “thank you” – leave (it’s a race).

Tell The Volunteers What You Want

Once I’m within shouting distance, I usually call out exactly what I want (“Water!”).  This allows eager aid station workers to get ready in whatever way they need to.  For me, it’s oftentimes simply finding a large jug of water.

Sometimes (very rarely) aid workers aren’t as eager and may be sitting around, going to the bathroom or whatever.  In that case, find whatever you need to fill the bottle yourself and go.  But make sure to say “thank you” no matter what.

Don’t Forget to Say “Thank You”

It’s a rule. No arguing about this one. If you’ve ever volunteered you know how hard that can be.  Don’t take your aid station workers for granted.

In summary, you only need to do a few things to speed through aid stations and gain many minutes over your competition:

• Plan and be prepared
• Know what you want – and make sure you get it
• Say “Thank You”

Monterrey from Jacks Peak

Let me offer a potential alternative: Jacks Peak.  At 1,068 feet, Jacks Peak is the highest point on the Monterey Peninsula and clearly visible as you’re strolling along Fisherman’s Wharf or Cannery Row.

The hours are a bit limited (not opening until 10, and closing at 5 in the winter), but once I managed to get up there, I thoroughly enjoyed cruising along well-maintained, buttery trail, bagging another peak and enjoying views of the entire Monterey Bay all the way up to Santa Cruz.  An additional bonus is the quietness of the park.  You’ll likely find yourself up there with just a few locals walking their dogs. Certainly worth a visit!

Jacks Peak proper (the views aren't as good here as they are from most other places in the park)

Lassen Peak in the early morning light

My goal was to summit Lassen (10,462) if at all possible by way of snowshoe.  The 20 mile round trip from the south entrance of park is advertised as a three day trip, so my plan was certainly ambitious but not impossible. I was able to drive to Lassen and get ready to hit the trail by 8 a.m.  A bit late for my liking but what are ya gonna do?

Avalanche remnants on the park road

My plan was to follow the snow covered road all the way just past Helen Lake and then head to the summit from there.  This map on everytrail.com has the general route laid out.  There is a short cut known as the Diamond Peak cut-off, which is highly recommended during elevated risks of avalanche danger (it’s outlined in the everytrail.com map linked above).  This helpful map outlines avalanche potential across the park. The Shasta avalanche advisory website is a good gauge of the current conditions at Lassen as well.

snow in the morning sun light

Since the avy danger was low, I decided to take the road all way to enjoy the beautiful, snowy scenery as much as possible.  I had been up here many times before in winter and usually there are 15-20 of snow at the south entrance by this time of year (end of January).  This year, there were only three feet the day of my expedition. Nevertheless, it was a gorgeous day with beautiful blue skies.

Me arriving at Helen Lake with Lassen Peak in the background

I was making quick progress and found myself at Helen Lake after just two hours. From there, it’s only about a half mile to the summer time parking lot that marks the beginning of the summit trail.  In the winter time, this is just an unusually flat area without trees to the left of the road.  Of course, I went right passed it and got some extra miles in that way.

Upon realizing my mistake, I returned and headed up the surprisingly steep slope.  This was too much for one of my snowshoes, which outright broke.  Damn!  I glissaded down to the parking lot and considered my options.  I could turn around here and post-hole/snowshoe (one leg each) all the way back down.

View from near Lassen Peak

Or I could do that later. I decided on seeing how I could get post-holing with just my hiking boots.  I slogged up and up and up as the conditions turned increasingly icy.  I was planning on snowshoes (with their spikes at the bottom) to give me stability, but just wearing a pair of ole hiking boots, I was slip sliding when I wasn’t knee deep in snow.  Eventually the side of the mountain was just a sheet of ice and not manageable without crampons.  So, about 500 vertical feet (ca. .5 miles) from the summit, I decided to call it a day.  It wasn’t an easy choice, but was necessary to protect my safety.  This was the first time I have ever turned around short of a mountain summit.

View looking north east from just below Lassen Peak summit

So, I glissaded down to the summit trail parking lot and then went on the long 9 mile slog back to my car post-holing with one leg and snowshoeing with the other.  The whole time I was planning my next trip back…

Point Lobos is very popular and it’s not uncommon for people to have to park outside the gates and walk in (make sure you still donate $1 as an entrance fee! California parks are not doing well). As a run, I recommend combining the North and South Shore trails.  Be prepared to stop and be mesmerized!

Waves crashing into rocks off Whalers Cove

What are you looking at?

North Shore Trail

Gibson Beach

Granite Point

Badlands on Oglala Lakota Reservation (South Dakota)

Birch Forest near Leadville, CO

Black Canyon of the Gunnison NP (Colorado)

Mt. Elbert Summit - 14,440 ft (Colorado)

Base of Andrews Glacier in Rocky Mountain National Park (Colorado)

Zion National Park (Utah)

Zion National Park - Take 2

Nature has a way of blowing me away…over and over again.

A typical trail in Atlanta in wintertime

Atlanta is known for many things.  ‘Gone with the Wind’, countless roads named “Peachtree [something]” and underperforming sports teams (sorry, but it’s true).  However, few outside the South think of Atlanta as a center of trail running culture.  That’s too bad, because it is.  I should know. I lived in Atlanta for almost ten years and transitioned from road to trail running in this Pearl of the South before moving west to California.

GUTS

You can’t talk about Atlanta trail running without first talking about GUTS. GUTS stands for Georgia Ultra and Trail Running Society and is just about the best acronym I’ve come across.  This club is headed up by no other than local trail legend Janice Anderson, who has finished second to Ann Trason at Western States and even held the women’s 100 mile trail record at one point (click here for an interview I did with Janice a few years ago).

GUTS organizes several key races in and around Atlanta and has weekly trail runs for its members.

Best Trails

Kennesaw Mountain

Kennesaw Mountain, about 45 mins northwest of the city center, provides the most extensive trail system in the Atlanta area.  As such, it is particular popular for those weekend long runs (unless you have the time to head 2-3 hours north to the Appalachian Mountains)

“The River”

The River is technically called “Cochran Shoals”, but no one really calls it that.  Conveniently located near two major interstates (75 and 285) and much closer to most Atlanta offices, this trail network is popular for pre-/post-work runs.  On particularly nice days, this place can get really crowded.  I love running here in the early, early morning while fog is hovering on the Chattahoochee River.  Make sure to get off the main trail and explore the single tracks.  But watch out, the footing can get pretty technical.

“East Palisades”

This is actually my favorite trail ‘system’ in Atlanta, even though it’s a bit short (4-5 miles total).  It’s always quiet around here and you are likely to see all kinds of wildlife (I almost tripped over a fox once).

Finally, I put together an open source Google map of all Atlanta trail heads back in 2007 or 2008.  Many members of the community participated and the map is comprehensive.  As a matter of fact, it is still being updated.  Find it here:

Key Races

SweetH20 50k (and half-marathon)

This is what the race is famous for

This race has a river crossing that is so gnarly that they can’t even include it some years.  The year I ran the race (race report on my old blog), I was submerged up to my shoulders (I’m 6’0”) and my legs were swept away by the currents.  Only the rope I was desperately holding on to saved me from being swept away.  Oh, and that is half-way through the race.  Enjoy running the rest of the way in soggy shoes.

Hot 2 Trot

This event, put on by GUTS, is the only timed event in the area.  It’s also in August.  In Atlanta.  I was never tough enough to run it.

Atlanta-Based Trail Running Bloggers

Christian Griffith

Feel free to share additional info in the comments.

The front half of the year is a bit thin because of the aforementioned reasons as well as my injury that I’m slowly coming back from.  (I’m taking my time and that seems to be working well.)

(all plans tentative)

January

Backcountry ice skating featuring the ever graceful Gretchen

It’s no secret that the snow in the high country is missing.  Gretchen has already outlined a new emerging sport: backcountry ice-skating. Time is a bit limited these days, but I am taking a vacation day to head up high.  Either the trails are still dry by then or there will be fresh snow. Can’t lose either way.  (There is a back up option not in the high country if it’s snowing/raining the day I’m supposed to go).

March

Crewing Mrs. Golden Trails.

May

I would like to try one of Brazen Racing’s races.  Brazen has designed a course that runs through Wildcat Canyon Regional Park, which is directly adjacent to Tilden.  The course (almost) tops out on Wildcat Peak which is my favorite and easily my most summitted Peak. I also havent’ run a race this short in years.  It’ll be fun to let it fly!

August

If Mike Palmer hosts his annual Psychedelic Climacteric (race report from 2009 on my old blog), I will be running that.

September

I will return to Diablo and upgrade to the 50k this time. It will be a good prep race for…

October

Dick Collins 50 miler!  One of the classics and I know the northern half of the course like the back of my hand.  I’ve been wanting to run this race for years and plan to do well.

November

Quad Dipsea.  ‘Nuff said.

Let me know if we might cross paths in 2012!

Let’s get right to it in reverse order:

No. 10: Kilian’s Quest – Season 3, Episode 5

For my money, Kilian is the best trail runner in the world. And it’s not even close.  These Kilian Quest videos are, admittedly, a bit over produced.  What’s great about this one though is that Kilian teaches a couple of lessons on how to tackle the steepest uphills and downhills.

No. 9- Coaching Endurance UltraRunning 2011 Part 1

No such list would be complete without including one of Matt Hart’s regular trail running videos.  If you’re not following him on youtube, do so now.

No. 8 Photo Finish for 2nd Woman at Western States 2011

Mere miles from the 2011 Western States finish, 2nd and 3rd place runners Kami Semick and Nikki Kimball were stopped in their tracks by a bear.  As a result, they both ended up coming in together on the track. Amazing moment, but bad video.  Would have been number 1 with better quality.

No. 7 – Chamonix – Ultra Trail du Mont Blanc (UTMB) 2011

Honestly, this video could have been number one if not for the awful, awful music.  Feel free to watch on mute. The imagery captured by helicopter during the race is simply spectacular!

No. 6 – The Runner in Winter – Anton Krupicka

While the UTMB video was terrible in terms of music selection, this one is the complete opposite.  The 10 minute clip chronicles Tony as he runs in the Colorado front range during winter.

No. 5 Uli Steck’s Eiger North Face Ascent

I’ve blogged about this one before.  Also, iRunFar just posted an interview with Uli.  This may be the best video of the bunch, but it’s not purely running, so I dropped it a few spots.

No. 4 Geoff Roes Slogging to the Top

Prior to this video, there was very little online video content on Geoff save the iRunFar interviews.  In a way, we finally got to know him through this video (as much as you can in 12 minutes).

No. 3 – The Endurables NF 50 recap video

This is a subjective list, which means it’s biased. However, the Headlands are such a special place to run. Also, they captured a key moment in the race: Mike Wolfe and Dakota passing Geoff. It’s almost like a SportsCenter highlight.

No. 2 Salomon’s Hardrock 100

If you’re not excited for the 2012 version of Hardrock, then you should be.  Roess, Krupicka, Dakota, Koerner, etc., etc.  This is as stacked as the field may ever get in Silverton…until they loosen the elite entry requirement.

No. 1 – “Unbreakable” Trailer

It’s a trailer.  It’s been watched over 100,000 times in less than six months.  This is as close to Bieber fever as our sport has gotten. Also, I’m probably responsible for about 843 844 of those views

What do you think?  Did I get them all or did I miss any videos from last year?

Bay Area Ultra Runners

As John M. points out in the comments, this is oldest of the Bay Area race organizers.  Many classics such as Miwok 100k, Ohlone Wilderness 50k and Quad Dipsea are organized by this group.  (With the exception of Lake Sonoma 50 mile, these races are also all part of the PA/USATF schedule listed below.)

Brazen Racing

I have yet to run a Brazen Racing event, but they are getting nothing but rave reviews.  The races tend to be half-marathon/10k/5k distances with some variation (notably the Diablo Trails Challenge 50k).

• Summit Rock Half Report (Leor Pantilat)
• Rocky Ridge Championships Report (Leor Pantilat)

Coastal Trail Runs

It may not seem like it, but Coastal has been around for over two years now.  I’ve been running many their races since the series’ inception.  They are always professional and work hard to care for all runners’ needs.  Sometimes the turn out for races is small, but, watch out!: Coastal is definitely growing.

• Grizzly Peak Marathon (me)
• Bay Trails Marathon (Scott Dunlap)

Envirosports

Envirosports has been around forever.  You’ll find a different scene here than at any of the other organizers.  There tend to be more trail run newbies, which can be refreshing. I have run two of their races, and while their aid stations aren’t my favorite, Envirosports is always a good back up option in my opinion.

• Golden Gate Headlands Trail Marathon (my old blog)

Fleet Feet Sacramento

On a recommendation by Tri-Karen-Tri, I am including Fleet Feet Sacramento’s races.  This is a mix of trail and road runs.

NorCalUltras

Julie Fingar has a superb reputation as a RD and an impressive line-up of classic ultras in Northern California.  I haven’t run any of her races, but Dick Collins, which is run on my backyard trails, is #1 of my race bucket list right now.  (Note, there is some overlap with the PA/USATF calendar listed below).

PA/USATF

There are many, many classic races on the calendar for PA/USATF.  And while they haven’t released the 2012 calendar, it will likely look very similar to 2011. This list includes many

• Dick Collins 50 (Dave Mackey)
• Skyline 50k (Jean Pommier)

Troy’s California Trail Runs

This race series is actually new to the scene as of last year.  I really like the variety of courses that they advertise, especially those deeper in the Sierra, such as the Echo Summit Trail Challenge.  Look for me at one of these runs in 2012!

Ultrarunner.net

This group is out of Sacramento and generally runs low-key races in the Sacramento area and the Sierra Nevada Foothills.  I have really enjoyed their races in the past.  The low key atmosphere is much to my liking. Their annual Lake of the Sky runs are very high on my to-do list.

• Rucky Chucky 50k (Mark Tanaka)
• Pony Express 30k (me)
• Lake of the Sky (Gretchen Brugman)

Update: In very tragic news, RD Robert Mathis and his wife died after getting struck by a vehicle while crossing a street.  I did not know Robert well, but he was always kind in the few interactions I had with him.  May Robert and his wife rest in piece.

PCTR/ITR

I won’t say much here.  If you’re looking for facts, read Scott’s summary.  If you’re looking for drama, check out the comment section of that blog post.

All in all, us Bay Area runners are blessed with so many trail race options.  As someone who moved here from the East Coast, I have not forgotten how wonderful that is.

Enjoy the trails!